The "CCF Super Hero Skill Levels"-chart.

The NEW CCF Super Hero Levels system is here. 🦸🏽‍♀️🦸🏻‍♂️
The system has a total of 40 markers and 3 levels (see below) where each marker is worth 2.5%.
Tick off the first level and you are 100% Human, tick off the third level completely and we think it’s time for you to buy a cape and a mask!
#HUMAN level examples:
Run a 5k in 30min, do one unassisted pull up, and deadlift your body weight.
#HERO Level examples:
Run a 5k sub 25min, climb a rope 3 times without breaks, deadlift 1.5-2x your body weight.
#SUPER HERO level examples:
Run a 5k sub 20min, walk 20m on your hands, deadlift 2-2.5x your body weight.

Travel Workouts

If you are traveling – or if for any other reason, you cannot come in to CCF to do your workout – here is a list of about 30 workouts that you can do with very little to no equipment. See, there is no such thing as an excuse not to work out. In case you need more, a quick search on the Internet for CrossFit workouts will provide you with more results than you could ask for. Enjoy!

Download Travel Workouts

Weekly Food Log

To get as much out of your nutrition as you can, take advantage of filling out this nutrition log and discuss it with your coach.

Download the Weekly Food Log

The Whole 30

Our friends at Whole9 put this plan together with slight Paleo modifications:

First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

Download The Whole 30

Paleo Food List

This list will give you a general overview of what you should find in your paleo shopping basket.

Download the Crossfit Paleo Food List

Cape Town Paleo Resource

A list of Resources for Paleo foods and ingredients in the Cape Town area.

Download the Paleo Resource